Other advantages of fitness in the living room: you can watch your favorite series while you work out and the training session doesn't cost a penny. Exercise, march!

Sport in the living room: strengthening the leg and gluteal muscles

Squats: Stand upright with your feet hip-width apart and parallel to each other. Now do a deep squat backwards so that your feet remain on the floor even in the lowest position. Imagine you are sitting on a chair and then standing up again. Perform this exercise in two rounds, 15 times each.

Lunges: Feet parallel next to each other, upper body upright. First take a large step forward with your right leg. The right foot remains flat on the floor, the heel of the left foot is in the air and the ball of the foot is on the floor. This is the starting position from which you now lower your left knee almost to the floor, keeping your upper body completely straight. Use your leg strength to push yourself back up to the starting position. Repeat the exercise 10 times, then change legs. Two rounds each time.

Leg lifts: In the starting position, stand on four feet with your arms under your shoulders and your knees under your hips. Straighten your right leg and raise it to hip height - your back and leg form a straight line. Now bend the leg with the sole of the foot pointing upwards - now raise it 15 times towards the ceiling. Change legs - 3 sets each time.

Squats: Stand up straight, tighten your stomach and open your legs slightly wider than hip-width. Now bend your knees and stretch your buttocks backwards as if you wanted to sit on a chair. The upper body is slightly bent forward, but always remains straight. 15 repetitions, 3 sets.

For abdominal, leg and back muscles

Leg scissors: Lie on your back on a mat (or the carpet) and press your back firmly against the floor. Now lift your right, outstretched leg vertically upwards. Raise your left leg slightly, also outstretched, and now alternate legs - repeat 30 times.

Sit-ups: Lie on your back, bend your legs and press the soles of your feet firmly against the floor. You can also cross your legs for more stability. Now place your hands on the back of your head and raise your upper body as high as you can. Do not use momentum, you only need to use your abdominal muscles. Repeat 30 times. Three rounds.

Swimmer: Now switch to prone position. Raise your arms slightly and stretch them out in front of you, your legs are also stretched out and slightly raised. Now perform breaststroke movements with your arms, without putting your arms and legs down. Slowly count to twenty, then take a short break. Three repetitions.

Jumping jacks: These are ideal for training the abdominal muscles, the middle and small gluteal muscles, which together form the abductor group, as well as the inner thigh muscles. Jump like a jumping jack while maintaining body tension. Look straight ahead. Do 10 at the beginning, take a short break and repeat three times. Increase the number over time.

Exercises for chest and arm muscles

Push-ups: Support yourself on your hands and knees in a prone position. Your thighs and back form a line. Now use your arms to push your body upwards and slowly lower it again, do not put it down. 20 times in a row, take a short break. Three repetitions.

For strong arms: Sit on the couch or on the floor. Grab two full water bottles and hold them in both hands. Be sure to start with small bottles first. Stretch your arms parallel upwards over your head. The backs of your hands should be pointing upwards. Then bend your elbows, slowly lower the bottles behind your head and then raise them again. Keep your shoulders completely relaxed. This will train your triceps. Repeat the exercise 10 to 20 times, then take a break and do a second round.

Tricep dips: Support yourself with your hands on the seat of a chair, your back facing the chair, your hands pointing outwards and your legs stretched straight out in front of you with your weight on your heels. Now push through the bent arms so that the body is lifted using tricep strength only. 12 times in a row, short break, three repetitions.

Exercising in the living room doesn't take long, but it does a lot: do this unit at least twice a week and you will soon see the first results. It is best to set yourself fixed times for training at home so that you stick to it. Make a note of these times in your calendar, for example. Reward yourself after training with a nice bath or your favorite series - this will motivate you.

Exercises for the waist

Side planks: These exercises are ideal for the lateral abdominal muscles, but above all for a tight waist. Here's how it works: To do this, start lying on your side - your legs are on top of each other or your upper and lower legs are crossed, lean on your lower arms and lift your bottom - your torso and legs should form a straight line. Hold and lower again - and start again from the beginning. Repeat 15-20 times, 2-3 sets. And of course do the same on the other side!

Side crunch: Crunches for the waist have the advantage that they train the abdominal muscles at the same time. This is how it works: Lie on your back, bend your legs and place them on your right side. Now tense your abdominal muscles, place your hands on the back of your head and come up diagonally to the right. Then lower your upper body back down without lowering your head completely. Do 15 repetitions, then move on to the left side. 2-3 sets in each case. Advanced users do not rest their legs on the floor, but lift them up so that they float a few centimetres above the floor.

Exercises for the back

Four-footed stance: This gentle exercise is good for relieving tension caused by a lot of sitting. Here's how it works: In the four-footed stance, your arms are stretched out and touch the floor vertically under your shoulders, with your knees stable under your hips. Now stretch your right arm and left leg upwards at the same time so that your legs, back and arms form a straight line. Keep your hips straight and build body tension. Remain in this position for approx. 15 seconds and then switch sides (left arm and right leg). Approx. 10 repetitions with 2-3 sets.

These books for training at home are popular on Amazon:

• 50 Workouts - Bodyweight training without equipment: Simple - effective - can be done anywhere by Marcel Doll
• Fit & strong with Sophia: Successful training without equipment by Sophia Thiel

Fitness: What you should pay attention to when exercising at home

First of all, always make sure you drink enough at home. It's best to keep a bottle of water to hand so that you can always get to it quickly during your workout. It is also important that you are sure you are doing the exercises correctly - it is not just about getting fitter, but also about precision to achieve the desired training effect. The risk of injury should also be minimized. If you are unsure about how to perform an exercise correctly, it is better not to do it. Next time you go to the gym, it's better to ask how to do it correctly before trying it out at home and possibly hurting yourself. And, take a short training break at home from time to time.

By the way, exercising at home can be just as effective as working out in the gym. Because even with no or very little equipment, we can train effectively at home. There are countless videos and tutorials on YouTube and the like on how to keep fit at home. Whether it's yoga, Pilates, a full-body workout or abs and glutes: there's something for everyone!

Free online programs

Some bloggers offer free online programs to do sports in your own living room. Influencer Pamela Reif, for example, keeps us fit with her sessions on her YouTube channel. Whether it's abs, legs, bottom or the best exercises to burn calories - Pamela knows how to challenge us. If you'd rather focus on yoga to do your body good, Mandy Morrison on YouTube is the right place for you. The certified yoga teacher offers a wide variety of workouts - from anti-stress yoga to short sessions for beginners and more challenging exercises for advanced practitioners. So we can also keep fit with yoga.

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